Murfreesboro Athletic Clubhttp://murfreesboroathleticclub.com
Sat, 01 Aug 2015 23:10:44 +0000en-UShourly1http://wordpress.org/?v=4.0.6Top 3 Benefits of Group Fitness Classeshttp://murfreesboroathleticclub.com/top-3-benefits-of-group-fitness-classes/
http://murfreesboroathleticclub.com/top-3-benefits-of-group-fitness-classes/#commentsFri, 31 Jul 2015 02:54:13 +0000http://murfreesboroathleticclub.com/?p=972Group fitness classes aren’t just for middle aged women sweating profusely in jazzercise class anymore. According to a recent study, there has been an influx with group fitness participation, particularly among men. So, beyond the loud music and social interaction, what benefit does a group exercise class provide? See how spinning, pilates, LesMills Bodypump, Zumba, and Ripped group classes can challenge your body and improve your personal results.

1. Physical Result

If you are used to hitting the floor, whether working free weights or machines, group fitness classes could help improve variety of workout styles. If cardiovascular improvement is your goal in work out sessions, select classes that contribute to this goal, such as spin classes or Zumba. If weight training and building muscle is your forte, choose Ripped, Bodypump or any muscular endurance or strength boot camp classes. To balance either of these out, opt for yoga or pilates to stretch the muscles and gain flexibility.

2. Accountability

When you are working solo, it can be easy to skip one or a few days at the gym. If you need motivation, group fitness classes provide accountability. If you pay for a class you are less likely to skip it. Not only do you gain a sense of accomplishment at the completion of a class, you also have the added benefit of working towards a common goal with others around you.

3. Variety

In order to gain muscle mass, you must change muscle routine. Group fitness classes are a great way to do this. You can learn new routines and new modes of exercise to challenge your body properly. In most fitness classes, your instructor will offer modifications allowing for different fitness levels so everyone can benefit, regardless of strength or experience.

Come Try A Group Fitness Class At Murfreesboro Athletic Club

Come tour Murfreesboro Athletic Club and try a group class. Stay motivated with a community intent on healthy living. We work hard to create a sense of camaraderie within the club by building relationships. Grab hold of a better life today with a gym membership in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/top-3-benefits-of-group-fitness-classes/feed/0To Stretch Or Not To Stretch?http://murfreesboroathleticclub.com/to-stretch-or-not-to-stretch/
http://murfreesboroathleticclub.com/to-stretch-or-not-to-stretch/#commentsThu, 23 Jul 2015 23:56:03 +0000http://murfreesboroathleticclub.com/?p=968Everyone heads to the gym to get a good workout. But, how about a stretch? Often regarded as a waste of time or only necessary if sore, stretching can be a low priority at the gym. It may not be as rewarding as seeing bulging muscles after a long workout, but is it as beneficial as a workout? Is it even necessary? If the effectiveness of stretching has crossed your mind, read on to find answers to common questions. If it is helpful, what does it do? Does it matter if one stretches before or after a workout? These questions and others will be answered in today’s post.

What Does Stretching Do?

A study was recently conducted to evaluate the effectiveness of stretching and flexibility. Participants were divided into groups and given stretching exercises to hold for 30 seconds, followed by a 10 second rest for 1 minute for several weeks. Some groups stretched daily, some weekly, and some not at all. Results found that a little stretching goes a long way. Stretching as few as three times a week resulted in mobility gains. Gaining mobility aids in workouts and strengthens muscles in flexibility. The study showed stretching being just as important as exercise. Here’s why.

To gain the most out of your stretch routine, you will want to wait till after your workout to stretch. Ian Shrier MD,PhD, and researcher at Jewish General Hospital in Quebec, Canada says, ‘If strength and power are important to you, don’t stretch before exercise. If you enjoy stretching, stretch after exercise, or at other times.’ He also noted that stretching over weeks to months will increase your force, power, and speed and may prevent injury. Acute stretching and regular stretching over weeks to months will increase range of motion as well. Focus on key areas of your body after each exercise session. Stretch muscles that are tight, or that have just been worked. Researchers found that stretching 4 times a week provided 82% greater flexibility than stretching twice a week. So, the recommended frequency is between 3-7 days per week. It is also recommended to stretch 30 seconds per muscle one time each stretching day, 3-7 times a week.

Visit Murfreesboro Athletic Club and speak with a personal trainer to find which stretches are best for you. Make the most of your workouts at our full service gym. We work hard to create a sense of community within the club by building relationships. Grab hold of a better life today with a gym membership in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/to-stretch-or-not-to-stretch/feed/03 Best Arm Workouts For Muscle Masshttp://murfreesboroathleticclub.com/3-best-arm-workouts-for-muscle-mass/
http://murfreesboroathleticclub.com/3-best-arm-workouts-for-muscle-mass/#commentsFri, 17 Jul 2015 16:15:12 +0000http://murfreesboroathleticclub.com/?p=962Summer is in full swing, but you still have time to get your arms toned before putting away the tank tops. Toned arms are the envy of all, and one of the most visible muscle groups to work with a high reward factor. The arm is comprised of biceps, triceps and forearms. The biceps are typically the most popular arm muscle, while the triceps are the largest muscle, taking up most of the arm. Below are a few exercises to get the most from your arm workouts in shortest time possible.

Triceps

Triceps take up to 2/3 of the arm, and should be the muscle that requires the most time and focus during workouts. The tricep is a three headed muscle group. Each muscle group should receive a fair amount of attention for properly balanced and built arms. Below are three exercises to work each muscle group of the tricep.

Lying Tricep Extension

Lie flat on back while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90 degree angle from torso and floor. Palms should face in. Begin by lowering dumbbells by bending elbow until the elbows are at side of head. Extend arm and repeat.

Dips

Place bench behind your back. Lower yourself into seated position with arms bent at elbow, holding onto the edge of bench seat. Extend your legs straight in front of you. Extend your arms so hips are even with bench seat. Slowly lower your body by bending the elbows. Keep elbows as close as possible to body. Using triceps, bring your body back up again. Repeat.

Close Grip Bench Press

Lie on your back on a flat bench. Grasp barbell with both hands, shoulder width apart. Lower barbell to chest with elbows close to body. Push back up till arms are straight. Repeat.

Biceps

Biceps are a two-headed muscle group, and the number one most visible and enviable muscle on the arm. The best way to achieve noticeably worthy biceps is to complete 7-9 intense sets in a routine.

Grab a dumbbell with one arm and place upper arm on top of incline bench in seated position. Dumbbell should be held at shoulder length. Slowly lower dumbbell until upper arm is extended and bicep is fully stretched. Use bicep to curl weight up and dumbbell is at shoulder height. Repeat.

Incline Dumbbell Curls

Grasp dumbbell in each hand and lie back on incline bench. With a slight bend in elbows at your side, palms facing out, let the dumbbells hang free. Curl weight upward and turn wrist towards your deltoids. Contract at top of movement. Slowly lower weights back to starting position and repeat.

Build Your Arms At Murfreesboro Athletic Club

Our philosophy is to give our members a clean professionally managed facility with friendly staff and accomplish all this at an affordable price. We work hard to create a sense of community within the club by building relationships. Grab hold of a better life today with a gym membership in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/3-best-arm-workouts-for-muscle-mass/feed/0Why Exercise Sequence Mattershttp://murfreesboroathleticclub.com/why-exercise-sequence-matters/
http://murfreesboroathleticclub.com/why-exercise-sequence-matters/#commentsThu, 09 Jul 2015 23:02:24 +0000http://murfreesboroathleticclub.com/?p=958Does exercise sequence matter in your workouts? We believe it does, and here’s why. Each body is unique with specific needs or target areas to be worked on. Generally speaking, a typical workout needs every muscle group appropriately taxed for maximum potential and growth. However, if you were already sufficiently built in the chest, but not so in the legs, the typical workout routine would not be best for your body type. The idea is, for balanced symmetry in the body, your specific physique requires custom execution of exercises to maximize your potential, by focusing on weaker areas while maintaining stronger areas. This is where sequence can help you build that ripped body you are working for. Below are a few principles in determining the right sequence for your workouts.

The Priority Principle

What are the main body parts you want to build mass to? Take note of these and categorize into body areas. For instance, if you wish to build your shoulders, this would be the back and shoulders group. If you wish to build triceps, this would be in the body area of arms and chest. The prioritization principle addresses weaker body parts and aids in sequencing workouts for target areas.

Concentration Before Compound

A trick to targeting weaker areas is to complete a concentration type movement before completing a compound movement. For example, if you want to add mass to your bicep, begin with hammer curls followed by alternating dumbbell curls. This will lead your target area into exhaustion for building muscle mass.

Exercise Larger Muscles Before Smaller

As a general rule of thumb, you always want to work out larger muscle groups before exercises targeting smaller muscle groups. Sequence the larger muscles first in your daily workout routine. This would look like completing chest exercises before shoulders, shoulders before biceps, quads before calves, etc….

Call Murfreesboro Athletic Club For A Personal Trainer Consultation

You can grab hold of a better life with just a few simple changes to your lifestyle. Get motivated at Murfreesboro Athletic Club, a full service health club that offers a wide range of state of the art equipment, programs and services to keep you motivated! Come in and check us out to get you started on your weight lifting journey!

]]>http://murfreesboroathleticclub.com/why-exercise-sequence-matters/feed/0How To Find Joy Working Outhttp://murfreesboroathleticclub.com/how-to-find-joy-working-out/
http://murfreesboroathleticclub.com/how-to-find-joy-working-out/#commentsThu, 02 Jul 2015 21:39:22 +0000http://murfreesboroathleticclub.com/?p=953Have you lost the joy of working out? Do you feel like you are always falling short of where you ‘need’ to be and measuring your workouts by failure or success? If leaving the gym brings more guilt from reps you didn’t complete, or thoughts of what you could have done, read on! Our goal at Murfreesboro Athletic Club is to see you grab hold of a better life, which means a happier life. Leaving the gym with a joyful sense of accomplishment, energetically prepared to tackle the day’s tasks is the priority. Find out how three simple rules can get you from a guilt-ladened workout to a fulfilled sense of well-being!

1. Don’t Compare

Comparison kills you. When you compare yourself to another person, you can always find someone that is better, which leaves you feeling less than adequate. Hitting the gym then becomes a competition with everyone around you that you have to surpass or succeed. Research has shown that being hard on yourself actually decreases motivation and goal completion. Rather than using other people as your barometer, use personal values or personal goals as your gauge to compare yourself to. When this is accomplished, you can truly celebrate victories with others and work out in teams, using ‘competition’ to motivate rather than beat you down.

2. Know Your Identity

Who do you expect yourself to be? If your expectations for yourself vary day to day, depending on whom you are around, your life may feel like a roller coaster of inadequacy. Begin each morning writing down your skills and strengths. Write down who you want to become, your dreams and aspirations. This will give you a healthy perspective to start your day. When you fully accept yourself, you can accept others which leads to the next point- living with joy!

3. Choose Joy

Choose joy in the journey, it’s a choice, and it has to be made for a better life. Fill a page with things you are grateful for everyday. Emmons and McCullough, American researchers, conducted a study in 2003 where they assigned 3 groups of young adults to keep daily journals. To one group they assigned the task of journaling what things annoy them. Another group was asked to journal reasons why they were better off than others. The third group was assigned to keep gratitude journals. The third group showed greater increase in determination, attention, enthusiasm, and even energy compared to the other groups. Just by simply choosing thankfulness, you can have joy, energy and determination to get you through your workouts and your day!

Grab Hold Of A Better Life At Murfreesboro Athletic Club

Murfreesboro Athletic Club is a full service health club that offers a wide range of state of the art equipment, programs, and services to keep you motivated and enable you to reach your fitness goals. Come try one of our group classes and grab hold of a better life today in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/how-to-find-joy-working-out/feed/0Why Dieting Doesn’t Work But Lifestyles Dohttp://murfreesboroathleticclub.com/why-dieting-doesnt-work-but-lifestyles-do/
http://murfreesboroathleticclub.com/why-dieting-doesnt-work-but-lifestyles-do/#commentsFri, 26 Jun 2015 04:45:58 +0000http://murfreesboroathleticclub.com/?p=944Obsession with dieting is not new. For centuries, the art of starving oneself has remained vogue. From cigarette diets in 1920 to a diet involving sedation in 1970, fad diets come and go, but are they worth the risk of your health? Clearly, some diets do not prove beneficial, such as smoking a pack of cigarettes a day to suppress appetite, but what about ‘health’ diets, such as atkins, paleo and others? Are these actually benefitting our bodies, or is it hurting them?

The Dieting Dilemma

The problem with diets is the fact that they are not sustainable. If they are sustained, serious damage can occur to your body due to lack of nutrients typically received from food. In fact, research has shown that dieting in the long run can actually increase your body’s propensity to gain weight. This phenomenon is known as ‘dieting-induced weight- gain’ among scientists. UCLA published a study in 2007 where the researchers reviewed 31 long term studies on the effectiveness of dieting and found that dieting is a consistent predictor of weight gain. In fact, up to two thirds of the people regained weight they had lost.

Make It A Lifestyle

So, how does one effectively and safely lose weight? Consistency is key. One cannot sustain a diet of eating cabbage soup the rest of their life, but one can maintain a balanced variety of healthy foods. The body needs the right balance of protein, carbohydrates, and healthy fats, along with other nutrients. By eating a balanced diet, your body will receive what it needs. Below are a few tips in maintain a healthy lifestyle.

Portion Control

Watching the amount of food you eat is priority. Over indulging oneself stretches the stomach unnecessarily. Eat light snacks. Instead of eating a bag of potato chips, put a handful on a plate and once that is finished, don’t get more! Stop eating when full and never eat emotionally- this leads to overeating.

Variety of Foods

Be sure you get protein, vegetables, fruit and whole grains every day. A balanced diet means that you eat mostly vegetables and fruit, followed by protein, and lastly whole grains every day.

Good Fats Vs Bad Fats

There are good fats for your body, and there are bad fats. The bad fat is called saturated fat and is in fried foods, snacks and fast food. Good fat is known as monounsaturated fat and is found in fish, nuts, olive oil, and avocados.

Exercise

Working out needs to be consistent and fun. If it’s not fun, you won’t continue the routine. You need to exercise a minimum of 30 minutes 3-5 days each week.

Come Tour Murfreesboro Athletic Club For A Lifestyle of Change

Murfreesboro Athletic Club is a full service health club that offers a wide range of state of the art equipment, programs, and services to keep you motivated and enable you to reach your fitness goals. We work hard to create a sense of community within the club by building relationships. Grab hold of a better life today in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/why-dieting-doesnt-work-but-lifestyles-do/feed/0Summer’s Top Three Aerobic Activitieshttp://murfreesboroathleticclub.com/summers-top-three-aerobic-activities/
http://murfreesboroathleticclub.com/summers-top-three-aerobic-activities/#commentsFri, 19 Jun 2015 04:26:10 +0000http://murfreesboroathleticclub.com/?p=934Aerobic activity, also known as cardio, is basically any physical exercise that depends on the aerobic generating process. It is known to improve overall health through beneficial changes in the respiratory and circulatory systems. It can also help you lose weight, increase energy, strengthen your heart, keep arteries clear, release endorphins, and help you live longer. There are many different forms of aerobic exercise; almost anyone can find one to suit their lifestyle. Find out which three aerobic activities are best to benefit your body this summer!

1. Swimming

Swimming is one of the most effective forms of cardio to increase heart rate and burn calories. Every major muscle group is being conditioned and worked through the body as you swim. An added bonus of swimming is the ease on joints and bones due to the buoyancy of the water. Dr. Kenneth Cooper, author of, Aerobics for Total Well Being, stated that one can swim up to 10 miles a day and not be in any danger of injury.

2. Running

Whether you take your exercise indoors or outdoors, running is one of the easiest ways to get aerobic exercise, regardless of where you are. With running, you can easily vary the pace altering your workout. If you desire muscle mass, add resistance by running uphill, or just increase speed through interval training.

3. Cycling

Cycling is another favorite among outdoor enthusiasts to get some cardio in during a scenic activity. Cycling is also a great choice to reduce pressure on joints and muscles. Dr Cooper recommends cycling at a speed a little over 15 miles per hour to receive the most benefit.

Improve Your Health At Murfreesboro Athletic Club

You can grab hold of a better life with just a few simple changes to your lifestyle. Incorporating a few days of consistent aerobic exercise will impact your life in a tremendous way. Get motivated at Murfreesboro Athletic Club, a full service health club that offers a wide range of state of the art equipment, programs and services!

]]>http://murfreesboroathleticclub.com/summers-top-three-aerobic-activities/feed/0What You Can Do To Feel Great This Summerhttp://murfreesboroathleticclub.com/what-you-can-do-to-feel-great-this-summer/
http://murfreesboroathleticclub.com/what-you-can-do-to-feel-great-this-summer/#commentsThu, 11 Jun 2015 19:18:29 +0000http://murfreesboroathleticclub.com/?p=930Summer calls for living life to the fullest. The season of opportunity, it’s time to conquer and explore. When one feels good, they are able to accomplish more. Several factors play into feeling your best. We give a few tips to get you living life with more energy and feeling your best this summer!

You Are What You Eat

Fortunately, we can control what we eat pretty easily. This means we can pretty easily control how we feel. Research shows that certain foods affect mood modifying brain chemicals called neurotransmitters. These neurotransmitters are made from the food we eat.

Serotonin

Serotonin is a chemical which controls appetites and satisfies cravings is found in carbohydrates, sugars and starches. Eating too much sugar and starch can lead to excess weight, an imbalance of serotonin levels which can cause depression and anxiety. Healthy forms of serotonin come from whole grains, brown rice, fruit, vegetables and grains with bulgur and quinoa.

Dopamine and Norepinephrine

These chemicals are released after eating protein. They typically enhance brain function such as mental clarity, concentration and alertness. Protein rich foods are also easier to digest without leaving you feeling heavy after a meal. Healthy protein options would be lean meats, fish, beans and lentils, and dairy products.

Get Moving

Exercise is one of the best ways to boost endorphins, which is the body’s ‘feel-good’ chemical. Similar to morphine, endorphins trigger positive feelings and reduce perceptions of pain. Researchers have found that heavy weights or anaerobic exertion is what releases the endorphins leading to a ‘runner’s high’. If you haven’t worked out consistently, set reasonable expectations and push yourself, in attainable baby steps. Begin with 5- 10 minutes a day of weight training or sprint intervals. Work yourself up to 30 minutes a day by increasing workout time by 10 minute increments.

Grab Hold Of A Better Life At Murfreesboro Athletic Club Today!

You can grab hold of a better life with just a few simple changes to your lifestyle. Get motivated at Murfreesboro Athletic Club, a full service health club that offers a wide range of state of the art equipment, programs and services to keep you going. Come in and check us out to get you started on your journey to live life to it’s fullest!

]]>http://murfreesboroathleticclub.com/what-you-can-do-to-feel-great-this-summer/feed/0The Benefits Of Pilates and Yogahttp://murfreesboroathleticclub.com/the-benefits-of-pilates-and-yoga/
http://murfreesboroathleticclub.com/the-benefits-of-pilates-and-yoga/#commentsFri, 05 Jun 2015 04:13:21 +0000http://murfreesboroathleticclub.com/?p=926Yoga and Pilates, both have been around for years, but do you know the difference between them and how your body benefits from them? Both engage mind and body and are exercises one can practice anywhere. Yoga focuses mostly on physical poses and breathing techniques for stretching and toning muscles. Pilates was designed to tone and strengthen the core, improving flexibility while requiring intense concentration for muscle control. See how these two unique forms of exercise, requiring only a mat and floor space, benefit your body beyond the basic muscle strengthening and toning.

Burning Calories

With Pilates or Yoga, you will be burning calories while strengthening and toning muscles. A 160-pound person doing one hour of Pilates will burn 270 to 460 calories per session. One hour of yoga, for the same person will burn anywhere from 200 to 630 calories, depending on the type of class.

Stress Relief

The mental focus and controlled breathing required in both forms of exercise help reduce stress, engages and sharpens the mind. Yoga and Pilates also relieves muscle tension through multiple stretching positions and lowers blood pressure. Performing these exercises consistently will reduce insomnia, bringing about quality sleep and improve your mood as well!

Body Transformation

Pilates targets the core, which result in a flatter abdomen and stronger back while improving balance and posture. A few more benefits of Yoga and Pilates are below:

Improved flexibility

Increased muscle strength in abdominals, back, hips and buttocks

Improved posture

Improved Physical coordination and balance

Relaxation of shoulders, neck and upper back

Improved blood circulation

Better digestion

Detox The Body

There are several yoga poses that contribute in detoxifying the body. The hand to toe pose helps massage the liver, helping stagnant blood move through its musculature. The supine spinal twist also helps purify the liver through an internal massage of the organs by the rotation of the spine. In Pilates, the rolling and unrolling stimulates circulation and cleanses your lungs by driving out impure air.

Experience The Benefits of Yoga Or Pilates At Murfreesboro Athletic Club!

MAC is a full service health club that offers a wide range of state of the art equipment, programs, and services to keep you motivated and enable you to reach your fitness goals. Come try one of our group yoga classes and grab hold of a better life today in a healthy Murfreesboro community!

]]>http://murfreesboroathleticclub.com/the-benefits-of-pilates-and-yoga/feed/0Snack Away To A Flat Stomach With These Foods!http://murfreesboroathleticclub.com/snack-away-to-a-flat-stomach-with-these-foods/
http://murfreesboroathleticclub.com/snack-away-to-a-flat-stomach-with-these-foods/#commentsThu, 28 May 2015 15:54:00 +0000http://murfreesboroathleticclub.com/?p=903Get rid of belly fat by snacking! It’s true, there are certain foods that will help fight belly fat. These foods contain a high thermogenic effect, so you burn calories while you chew. Other types of food have nutrients and compounds that raise your metabolism. Learn what foods to eat to get that flat stomach this summer.

1. Almonds

Almonds are high in fat burning elements. They are high in polyunsaturated and monounsaturated fats, which help prevent overeating by suppressing hunger, according to a study in the American Journal of Clinical Nutrition.

2. Eggs

Eggs are full of protein, which is a muscle building ingredient needed to burn away fat. The more muscle you gain, the more fat you lose. The International Journal of Obesity shows eating 2 eggs a day with a healthy diet helps you lose more weight.

3. Green Tea

Green tea has been known for it’s possibilities in promoting weight loss. Green tea contains catechins, a phytochemical that briefly affects metabolism. You may need to drink several cups a day to gain the most benefit.

4. Salmon

Eating salmon is a great way to boost your essential fatty acids and get your protein at the same time. Essential fatty acids are critical to a healthy flat stomach by preventing insulin resistance. This allows your body to correctly digest carbohydrates as fuel rather than result in a blood glucose crash.

5. Grapefruit

Grapefruit lowers the insulin levels in the body- not drastically, but enough to prevent the body from storing as much sugar as fat. This also helps curb appetite. Pair grapefruits with a well balanced diet and you will be winning!

Work Your Way To A Flat Stomach at Murfreesboro Athletic Club!

Murfreesboro Athletic Club helps you become your best self through a community driven health focused gym. Our full service health club offers a wide range of state of the art equipment, programs, and services to keep you motivated and enable you to reach your fitness goals. Grab hold of a better life today!